VERGE Open Guide: 17.4

VERGE Open Guide

OPEN WOD 17.4

 

     AMRAP 13:

     55 x Deadlift (225/155)

     55 x Wall Ball (20/14)

     55 x Cal Row

     55 x HSPU

 

Nutrition:

Back to 2-3 hours fasted. Protein and some easy carbs 60-90 minutes prior to attempt. Typically, we are going to want to keep the body feeling light and we don’t want the body digesting while we are working out.

 

Mobility:

     1.     General Foam Roll (back/quads/lats): 5-10 minutes

     2.     Open OH: Smash Traps and or Pecs

     3.     Couch Stretch: 2-3 min/ side minimum prescription. Unlock those hips to avoid back pain

     4.     Back Extensions: 3 x 8-10 (or other glute activation exercises…hip bridge/ mckenzie)

 

Warm Up:

Goals

     ·      Blood flow! This WOD features lots of heart displacement (hinging/ getting upside down). To prevent blood pooling in head/ low back we need to get the whole body flushed with blood and moving well beforehand.

     ·      Increase body temp. Get sweaty!

     ·      Prepare the hip hinge

 

Recommended:

General

2-3 Rounds

    200m Row

    10 x Russian Swing (70/53)

    2 x Wall Climb

 

Technical

5 Rounds

     DL x 10/8/6/4/2 Progressive (Rd of 8 or 6 should be WOD weight)

     Wall Ball x 5

     HSPU x 2-4

     *For athletes capable of 5 HSPU or less, adjust warm up volume accordingly. We are looking to grease the groove, not exhaust ourselves.

 

Strategy:

     ·      80% intensity. Settle in.

     ·      This is not a race to get tired. We are breaking down movements to avoid a spiked heart rate and delay muscle fatigue. Don’t “look for the burn”…it will find you and crush you.

·      Deadlifts:

               o   If you are capable of bigger sets (10+) afford yourself ~8-10 sec rest b/w sets

               o   If you are doing smaller sets (5-6) afford yourself 3-5 sec rest b/w sets

               o   Some may consider a 10-9-8-7-6-5-4-3-2-1 rep scheme

               o   There are so many variations on how to achieve 55 reps. Ultimately you are looking to manage work/ rest in a way that doesn’t leave you crushed coming off the bar. We are never “pushing” for another rep.

               o   Move calmly and breathe

               o   Goal: Sub 3 minutes. Stronger athletes: Sub 2:30

·      Wall Ball:

               o   Similar to DL. Manage sets to stay comfortable

               o   Exhale up/ Inhale down. Count breaths

               o   Goal: 3-5 sets or (2:30-3 minutes)

 ·      Rower:

               o   ~1250 cal/hr: 2:30-2:45 to completion

               o   ~1100 cal/hr: 2:45-3:00 to completion

               o   ~950 cal/hr 3:15-3:30 to completion 

               o   Start at and settle into a pace that allows you to stay productive for 2:30-3+ minutes

·      HSPU:

               o   Set up: Hands together OH, elbows locked…do not “reach” or shrug shoulders…that makes things harder (it is hard enough)

               o   Manage work/ rest so that you aren’t fighting for the final rep of each set.

               o   Sets and reps will look a lot different per athlete. Know your gymnastic conditioning and don’t waste valuable energy on “big,” early sets. Its all relative (big sets still probably shouldn’t be more than 40-45% of max effort set)

               o   Avoid hyperextension. Belly tight, butt squeezed to stay “neutral” in the spine. This is especially important for athletes who expect to complete 1+ rounds. Flex toes towards face at top of the rep

 

Recovery

·      Cool Down (immediately post WOD)

          1.     5 min Bike or Row (easy)

          2.     **Crossover symmetry Recovery Protocol**

          3.     10+ minutes of full body stretching

·      Liquid Nutrition/ Protein shake within 30 mins.

·      Full meal 1-1.5 hours post WOD (keep it simple)

·      Hydrate

·      Foam Roll/ Stretch in PM

·      20 min Row/ Jog/ or Bike on following day

 

Final thoughts:

Fairly easy WOD to forecast a “reach,” “target,” and “safe” score. Budget a realistic 80% effort working time...not a “best possible” time for each movement.   

HAVE FUN